Welcome to a meditation to relax into the body and find safety within ourselves.
First,
Make sure that you are in as comfortable a position as possible,
Making any adjustments you need to.
We'll begin by using our breath to signal to the body that we can shift into a moment of relaxation.
So let's take three slow inhales and exhales together.
Taking a deep breath in.
And exhale.
Another inhale.
And exhale.
One last one together.
Inhale.
And exhale.
Next,
Begin to mentally scan your body,
Starting at your head and moving slowly to your feet to gently relax any tension you find.
If your mind wanders now or at any point in the practice,
That's absolutely fine.
Just gently draw your attention back to the present moment.
Now let's ground into the floor and feel a strong sense of stability.
Feel the sensation of support you have under your legs or your feet,
Wherever you're touching the ground.
It's almost as though the ground is rising up to hold you.
Just in this feeling a moment.
Having taken these steps to slow down,
To relax,
And to find a sense of stability,
You may now scan your body once more,
But this time seek out a spot in your body that feels pleasant or at least neutral or okay in this moment.
This might be the feeling of the clothes on your skin or a spot that feels nice and warm.
When you've located this place of pleasantness in the body,
Allow your awareness to rest here a moment.
If you like,
You can now allow this sensation to gently expand,
Almost like it's trickling through the rest of your being.
With each inhale,
Allow this sensation to expand further,
And on each exhale,
Release any tension or distraction you might be encountering now.
Once you feel this pleasant sensation radiating throughout your body,
Allow yourself to rest one more time.
To begin to wind down this meditation,
Come back to the feeling of being supported by the ground or your cushion,
Focusing your awareness on your legs or your feet being held and supported.
On your own,
Take one last sweet inhale and exhale,
And dedicate this practice towards your ongoing sense of stability and inner resourcefulness.
